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BALANCED BODY PILATES 2026 STUDY GUIDE COMPLETE QUESTIONS AND SOLUTIONS
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โ Pilates Movement Principals (+Pre-Pilates Exercises for each). Answer: Abdominal Strengthening: *Ab Curl, Oblique Abdominals Breathing: *Diaphragmatic, Lateral, One Lung,
*Use the Bones! Clock Strengthening/Mobilizing the Spine:
Lumbopelvic Stability: Standing Leg Pumps Neutral Spine: Hamstring Stretch 1 Strengthening and Mobilizing the Spine: Swan Shoulder Stability and Mobility: Hamstring 3 Correcting Alignment: Mermaid Release Work: : Stretching: Achillies Tendon Stretch โ Pilates Movement Principals and 1 Tower/Trapeze exercise to teach that principle:. Answer: Abdominal Strengthening: Teaser Breathing: all of them Lower Core Activation: Roll Down Lumbopelvic Stability: Parakeet Neutral Spine: Leg Sorings Supine Strengthening and Mobilizing the Spine: Swan Push Through Bar Shoulder Stability and Mobility: Rowing Front Correcting Alignment: Roll Down Release Work: Spread Eagle Stretching: Circle Saw โ Pilates Movement Principals and 1 BARREL exercise to teach that principle:. Answer: Abdominal Strengthening: well abdominal series
Breathing: all of them Lower Core Activation: Teaser: Forward and Reverse Lumbopelvic Stability: swimming Neutral Spine: Feet in Straps Strengthening and Mobilizing the Spine:Swan Shoulder Stability and Mobility: Correcting Alignment: Release Work: Piriformis/Posterior Hip Stretch Stretching: Ladder Barrel Stretches โ 4 Muscles of the Core (Inner Unit). Answer: Transverse Abdominus Pelvic Floor Diaphragm Multifidi (Perhaps plus Quadratus Laborum, Psoas Major) โ What country was Joseph Pilates Born in?. Answer: Germany โ In what year did Joseph Pilates come to the US?. Answer: 1926 โ What American City did he live and work in?. Answer: New York
โ List the Key Areas Pilates Target/Work:. Answer: Abdominals (Sagital and Oblique) Lateral Flexion Torso Rotation Back Extension Leg: Lower Body - Hip, Leg, Ankle Arms: Upper Body - Shoulder and Arm Exercises Scapular Stability Pelvic Stability: Lower Body Stretches โ 3 Ways Breathing Facilitates Movement. Answer: 1) Focus Awareness On Movement
โ 4 Level 2 Mat Exercises that increase Scapular Stability. Answer: Side Bend Twist Rollover Leg Pull Down Hip Circles โ Pre-Pilates Exercises for Pelvic Stability:. Answer: Marching, Toe Taps, Opposite Arm/Leg Reach, Pelvic Press Marching โ Name 3 different stretching techniques:. Answer: Contract/Release Active Isolates Stretch Static Stretching โ What was the name of Joseph Pilates Wife?. Answer: Clara Pilates โ What did Joseph Pilates call his method?. Answer: Controlology โ Does the Diaphram Contract or Relax during inhalation?. Answer: Contract
Well Abdominal Series Teaser: Forward and Reverse โ 5 Step Barrel exercises for Spinal Extension:. Answer: Low Bridge Back Arch and Bridge Swimming Swan Grasshopper โ 2 Step Barrel exercises for Spinal Lateral Flexion. Answer: Side Stretch Side Sit-ups โ 2 Step Barrel exercises for Spinal Rotation:. Answer: Oblique Roll Down Corkscrew โ Name 4 leg/hip stretches that can be performed in the Ladder Barrel?. Answer: Hamstring Stretch, adductor and Hamstring stretch, Quadriceps Stretch, Lateral Hip/Tensor Fascialatta stretch, Periformis/Posterier Hip Stretch
โ Ladder Barrel exercises for Spinal Flexion:. Answer: Swan Dive Short Box Abdominals โ Ladder Barrel exercises for Spinal Extension?. Answer: Swan Dive Leg lifts/Grasshopper โ Ladder Barrel exercises for Spinal Lateral Flexion?. Answer: Lateral Hip/Tensor FasciaLata stretch with rotation Side Situps โ Ladder Barrel exercises for Spinal Rotation?. Answer: Swan Dive adding rotation, Oblique Abdominals โ 6 exercises on Step or Ladder Barrel contraindicated for Osteoporosis:. Answer: Short Box Abdominals Ladder Barrel Stretches Side sit up Laybacks: Scissors Laybacks: Bicycles Laybacks: Circle
Achilles Stretch Sitting Triceps Press Kneeling Mermaid โ 6 Chair Exercises that develops Scapular Stability, Shoulder and Arm Strength. Answer: Chest Press Triceps Press Teaser on Floor Frogs Standing Hamstring 3 Press Up w/ Handles โ 2 Reformer exercises you cannot do on the Chair:. Answer: Splits Snake โ 4 Chair exercises that require caution for low back problems:. Answer: Swan Floor Jacknife Corkscrew Reverse Swan/Side Arm Twist
โ 6th Month Pregnancy: Design A Comprehensive Class. Answer: Mat: Standing Arm Lifts All Fours Breathing All Fours Abs Side Lying Pinwheel Reformer: Feet in Straps Seated Arm Work Front Elephant Flat Seared Arm Work Back Knee Stretch Long Stretch Pelvic Lift Chair: Double Leg Pumps Sitting Standing Leg Pumps Achilles Stretch Kneeling Mermaid โ What muscles form the Inner Core Unit?. Answer: Transversus Abdominis
โ Outer Unit: Anterior Oblique Sling System Includes:. Answer: (along one line) Right serratus anterior Right external oblique Abdominal Left internal oblique abdominal Left adductor muscles (Adductor Brevis, Longus and Magnus in the inner thigh) Left Serrates Anterior Left External External Oblique Right Internal Oblique Abdominal Right Adductor Muscles (Adductor Brevis, Longus and Magnus in the inner thigh) โ Outer Unit: Anterior Oblique Sling System's Purpose:. Answer: Creates Torso Flexion and Torso Rotation. Instrumental in Pelvic Stability and Exercises like Walking. Think Criss Cross on the Mat. โ Outer Unit: Posterior Oblique System Includes:. Answer: Latissimus Dorsi Contralateral Gluteus Maximus โ Outer Unit: Posterior Oblique System's Purpose:. Answer: Creates Rotation and torso extension and Pelvic Stability.Partners with
Anterior Oblique Sling in rotational exercises. Stabilizes the Pelvis in Swimming on the mat as fellas walking and running. โ Outer Unit: Deep Longitudinal Sytem Includes:. Answer: Erector Spinae, Quadrates lumborum, thoracolumbar fascia, sacrotuberous ligament, biceps femoris โ Outer Unit: Deep Longitudinal System's Purpose:. Answer: Creates spinal extension. Think 'Swan'. โ Outer Unit: Lateral System Includes:. Answer: Gluteus Medius Gluteus Minimum Contra Lateral Adductors of the Thigh โ Outer Unit: Lateral System's Purpose:. Answer: Responsible for adduction and abduction of the hips. Responsible for up slip and down slip of the pelvis. Balances the forces soon the pelvis and keeps our pelvis level over our femurs in walking and standing.
Bridging (Round, Flat, Marching, Typewriter/Hip Dips/Figure Eights) Back Extension: Prone Arm Reaches Mini Swan โ Exercises to Strengthen the Rotator Cuff:. Answer: Bent Arm Internal/External Rotation with an anchored resistance band in hand and elbows tucked into body. โ Exercises for Shoulder Mobility. Answer: Telescope Arms Pinwheel Angela in the Snow โ Exercises for Shoulder Stability. Answer: Sternum Drop Wall Push Ups Plank Position/Push Ups โ Alignment and Posture: What elements should line up vertically (from the side)?. Answer: Tip of earlobe Top of Shoulder Center of Rib Cage High Point of Iliac Crest Mid Point of the later side of Knee
Slightly in front of the lateral malleolus of the ankle โ Alignment and Posture: What elements should line up vertically (from the front)?. Answer: Nose Center of Sternum Navel Center of Public Bone Inside ASIS Center of Patella Center of the Front of the Ankle Space between 1st and 2nd toe. โ Alignment and Posture: What Points should line up horizontally (appear even side to side) from the front?. Answer: Eyes Level Shoulders Level Equal Distance Between Arms and Torso ASIS Level High Point of Iliac Crests Great Trochanters Level Both Knees Even Equal turnout on both feet.
